Wednesday

16
Aug

Wednesday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

GENERAL OLYMPIC WARM-UP

1 set:

2:00 slow run, bike, row, or ski

3 sets:

MOVEMENT FOCUS

10 PVC pass throughs shoulder mobility

10 PVC good mornings posterior chain engagement

10 PVC muscle snatches lumbar arch in setup

10 PVC shoulder presses bar in the overhead position

Skills Review

Warm-up (No Measure)

SNATCH PROGRESSION

Use an empty bar or PVC.

MOVEMENT FOCUS

Muscle snatch shoulders slightly in front of the bar in the setup

Snatch pull bar stays close to the body

Hang power snatch full hip extension before arms pull

Power snatch slow pull until the bar is above the knees

Cycling pause with the bar at the hip before the next rep

Warm-up (No Measure)

CLEAN AND JERK REVIEW

MOVEMENT FOCUS

Hang power clean full hip extension before arms pull

Power clean slow pull until the bar is above the knees

Jerk pause with the bar at the hip before the next rep

Cycling quickly bring the bar back to the hip, pausing, and then starting the next rep

Warm-up (No Measure)

LOADING AND CYCLING | 10:00

Athletes must choose and practice snatch or clean and jerk.

3 sets:

6 unbroken reps (increase weight each set)

Review the pacing of a single repetition

1 rep every :10 = 5:00 time.

1 rep every :15 = 7:30 time.

1 rep every :20 = 10:00 time.

1 set:

3 single-reps, 1 rep every :10

1 set:

3 single-reps, 1 rep every :15

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Post WOD

Metcon (No Measure)

Accumulate:

400-m overhead plate carry

Stretch

Warm-up (No Measure)

2 sets:

:45 band pull-aparts

:30 lacrosse ball mash on foot/side